How Many Calories Are in 100 Grams of Soup?

November 12, 2025 •

4 min read

With so many varieties available, the caloric content of soup can range dramatically, from as low as 20 calories to over 100 calories per 100 grams. This wide variance is entirely dependent on its ingredients, which means a simple, vegetable-based broth will have a much different nutritional profile than a rich, creamy bisque.

Quick Summary

The calories in 100 grams of soup vary based on ingredients, with watery broths having fewer and hearty, cream-based soups containing more. Fat, protein, and carbohydrate content contribute to the total calorie count, making ingredients like cream, cheese, and noodles key factors.

Key Points

Extreme Variation: The calorie count for 100g of soup can vary significantly, ranging from 20 to over 100 kcal, depending on the ingredients used.
Ingredient Impact: Cream, cheese, fatty meats, and starchy vegetables (like noodles or potatoes) substantially increase a soup's calorie count.
Homemade Advantage: Making soup at home offers complete control over the ingredients, allowing you to reduce calories by opting for lean proteins and vegetable-based thickeners.
Calorie Density: Low-calorie, broth-based soups have a low calorie density, meaning you can enjoy larger, more filling portions for fewer calories.
Mindful Toppings: Be aware of high-calorie toppings like croutons and cheese, and consider lower-calorie alternatives such as fresh herbs or spices.
Filling Strategy: Starting a meal with a low-calorie, broth-based soup can help reduce overall caloric intake during the main course.

The number of calories in 100 grams of soup is not a fixed figure. The total energy value is directly influenced by the specific ingredients and preparation methods. A simple vegetable broth, for example, is naturally low in calories due to its high water content and minimal additions, typically falling into the 20-40 kcal range per 100g. Conversely, a decadent cream-based soup, such as a hearty chowder or bisque, will be significantly more calorie-dense because of the fat and protein from dairy and meats, potentially exceeding 100 kcal per 100g.

Factors Influencing Soup's Calorie Content

The ingredient list is the most important factor in determining the calorie density of your soup. A few key components have the most significant impact:

Fat content: Cream, milk, and cheese are rich in fat, which contains 9 calories per gram, making them a major contributor to a soup's overall caloric value. Using healthier alternatives like low-fat milk, coconut milk, or even a starchy vegetable puree can help reduce this number without sacrificing creaminess.
Protein sources: Soups with high protein ingredients, such as beef, chicken, or lentils, will be more filling and have a higher calorie count. While these add calories, they also increase satiety, which can be beneficial for weight management.
Carbohydrates: Ingredients like noodles, rice, pasta, and potatoes add a substantial amount of carbohydrates and calories. While a bowl of chicken noodle soup is comforting, the noodles contribute significantly more energy than a simple chicken and vegetable broth.
Method of preparation: How a soup is prepared also plays a role. If you start by sautéing ingredients in a generous amount of oil or butter, you will increase the total calories. Opting to use a little non-stick spray or simmering vegetables directly in broth can lower this count.

Calorie Comparison: Different Soup Types

To illustrate the calorie differences, here is a comparison table showing the approximate caloric values for 100 grams of various popular soup types. Note that these are average figures and can vary based on the exact recipe.


Soup Type	Approximate Calories per 100g (kcal)	Key Calorie Sources
Simple Broth (Vegetable or Chicken)	20-40	Water, trace vegetables, minimal protein
Tomato Soup (Condensed, Prepared)	35-42	Tomato solids, sugar, starch
Lentil Soup (Homemade)	55-75	Lentils, vegetables, broth
Chicken Noodle Soup (Canned, Prepared)	25-48	Noodles, chicken, fats, broth
Cream of Mushroom Soup	80-120	Cream, butter, mushrooms
Clam Chowder	90-130	Cream, butter, potatoes, clams

How to Reduce Calories in Homemade Soups

Making your own soup is one of the best ways to control the calorie count. Here are some simple techniques:

Start with a lighter base. Use low-sodium vegetable or chicken broth instead of a heavy, cream-based one.
Thicken with puréed vegetables. For a creamy texture, blend a portion of cooked starchy vegetables like potatoes, cauliflower, or sweet potatoes into the soup instead of using cream or milk.
Use lean proteins. Opt for lean chicken breast or ground turkey instead of fattier cuts of meat. Plant-based proteins like lentils, chickpeas, or beans are also great, calorie-controlled options.
Load up on non-starchy vegetables. Ingredients like leafy greens, celery, bell peppers, and zucchini add bulk, vitamins, and fiber with minimal calories.
Be mindful of toppings. Crunchy croutons, cheese, and a swirl of sour cream can add significant calories. Try low-calorie toppings like fresh herbs, a sprinkle of nutritional yeast, or a dash of hot sauce instead.

Portion Control and Calorie Density

Understanding the calorie density of your soup is crucial for managing your intake. Calorie density is simply the number of calories in a given weight of food. Low-density foods, like many vegetable soups, allow you to eat a larger portion for fewer calories. High-density foods, such as thick and creamy bisques, require smaller portions to stay within a similar caloric range.

Practical tips for portion control:

Use a smaller bowl to visually manage your portion size. This psychological trick can help prevent over-serving.
Start your meal with a low-calorie soup. Research suggests that consuming a low-calorie, broth-based soup before a main meal can reduce overall calorie intake.
When making a cream-based soup, consider serving it in smaller portions as a starter rather than the main course.

Conclusion: Making Informed Choices

The answer to "How many calories are in 100 grams of soup?" is that it truly depends on the specific ingredients. By being mindful of the base, the main ingredients, and any high-calorie additions, you can make informed choices that align with your dietary goals. Whether you are aiming for weight management or simply a nutritious meal, understanding the calorie variation in different types of soup is the first step. For accurate nutritional data on a wide variety of foods, the USDA's FoodData Central is an excellent resource. With a little knowledge, soup can be a versatile and healthy addition to any diet.

Frequently Asked Questions

Simple, broth-based soups made primarily from water and vegetables, such as a basic vegetable broth, typically contain the fewest calories, often in the range of 20-40 kcal per 100 grams.

Not necessarily. The calorie count depends entirely on the recipe. However, many canned or condensed soups can be high in sodium and may contain added sugars or fats that increase their caloric value compared to a simply prepared homemade version.

Instead of using cream or flour, you can thicken soup by puréeing a portion of cooked vegetables from the soup, such as potatoes, cauliflower, or carrots. You can also add a small amount of cornstarch mixed with cold water to the simmering soup.

Yes, broth-based and vegetable-heavy soups can be excellent for weight loss. Their high water and fiber content promote a feeling of fullness, which can help reduce overall calorie consumption.

Yes, both noodles and rice are carbohydrate-dense and will add a noticeable amount of calories to your soup. A modest portion of soup can become much more caloric and filling with the addition of these starches.

The difference is substantial. Creamy soups use calorie-dense ingredients like dairy and butter, while broth-based soups are mostly water. For example, a 100g portion of clam chowder (creamy) could be over 100 kcal, whereas a vegetable broth is likely under 40 kcal.

For homemade recipes, you can use a nutritional calculator tool by inputting all ingredients. For commercial products, check the nutritional information on the packaging or use a food database like the one provided by the USDA.